Avocado, Blueberry, and Pear Smoothie

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Avocado, Blueberry, and Pear Smoothie  (serves 1)

This is how I make my Plan smoothie and it's delicious.  When you don't have a pear double the blueberries and add 2 cups of spinach.  If you like very thick smoothie start with 1/2 cup coconut milk.

Ingredients:

1/2 cup blueberries
1 ripe Pear
1-2 cups So Delicious Coconut Milk
1/4 of an avocado
1 teaspoons agave or honey
1/2 cup of ice

Method:

Combine blueberries, 1 cup coconut milk, pear, avocado, agave, ice in a blender and process until well-blended.  Add coconut milk 1/4 C at a time and blend again until it is the consistency you like.

Coconut Chia Seed Pudding with Blueberry Pear Compote

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Coconut Chia Seed Pudding with Blueberry Pear Compote (serves 4)

I used black chia seeds because that's what I had on hand so the mixture came out look gray.  Next time I will use white chia seeds.  The full fat coconut milk makes this decadent and dessert worthy.  If you want to have this for breakfast use 1 1/2 cup of So Delicious Coconut Milk

Ingredients:

Coconut Chia Seed Pudding
with Blueberry Pear Compote

Pudding:
1 can full fat coconut milk
1 to 2 Tablespoons sugar  
1/4 teaspoon Cinnamon
1/4 teaspoon nutmeg
1/2 cup Chia Seeds


Compote: 
1 cup blueberries
1 pear, peeled and diced
1/4 cup water
1 Tablespoon sugar
Optional: 1 teaspoon lemon juice or zest

Method:

On medium heat bring the coconut milk, sugar, cinnamon, and nutmeg to a boil.  Lower the heat, add the chia seeds to the pot and stir constantly for 1 minute.  Let  mixture rest for 15 minutes.

Combine 1/2 cup blueberries with the pear, sugar, water and lemon juice in a heavy small saucepan.  Simmer over medium heat until berries burst, stirring often, about 10 minutes. Add remaining 1/2 cup berries. Cook until compote coats spoon, stirring often, about 8 minutes.

Serve warm  or cold

Butternut Squash Soup

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Butternut Squash Soup (Serves 2-4)

Ingredients:

1 large butternut squash, peeled, seeded and chopped
2 zucchini, chopped, chopped
1 large yellow onion, chopped
3 garlic cloves
1 Tablespoon raw ginger, grated or chopped
4 cups water
Seasoning: cinnamon, black pepper, and onion powder to taste.

Method:

Heat 1/2 cup water to a simmer over medium-high heat.  Add onion and garlic and cook until tender, about 6 minutes, stirring occasionally.  Stir in ginger, squash, zucchini, seasoning and remaining water and heat to a boil.  Reduce to a simmer, cover and cook 20-30 minutes or until vegetables are tender.  In batches, carefully puree in a blender.  Add water if needed to thin to desired consistency.

Carrot Ginger Soup

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Carrot Ginger Soup (serves 6-8)

Ingredients:

1 1/2 pounds carrots, chopped
1 zucchini, chopped
1 large yellow onion, chopped
3 garlic cloves
1 Tablespoon raw ginger, grated or chopped
4 cups water
Seasoning: cumin, cinnamon, and onion powder to taste.

Method:

Heat 1/2 cup water to a simmer over medium-high heat.  Add onion and garlic and cook until tender, about 6 minutes, stirring occasionally.  Stir in ginger, carrots, zucchini, seasoning and remaining water and heat to a boil.  Reduce to a simmer, cover and cook 20-30 minutes or until vegetables are tender.  In batches, carefully puree in a blender.  Add water if needed to thin to desired consistency.

Chicken Parmesan

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Chicken Parmesan (serves 2)

In the book, "The Plan" by Lyn-Genet Recitas, a recipe like this is recommended to test tomatoes.

Ingredients:

2 Plum tomatoes, diced
3-4 Tablespoons of olive oil
4 Garlic cloves (peel and mince 3 clove and smash one)
2 Tablespoons of jullianed or chopped basil
Sea Salt and Pepper to taste
3/4 lb of chicken breast
3 ounces of fresh unsalted mozzarella
1 ounce Parmesan

Method:

Pound the chicken to 1/3 – 1/2 inch thickness. Season both sides of the chicken with salt and pepper.

Heat a medium skillet over medium-low heat and add 1-2 Tablespoons of oil. When oil is hot, add smashed garlic and cook, stirring occasionally, for about 7 minutes, until golden brown and softened. Remove the garlic.

Turn up the heat to medium. Once the oil is hot, add the chicken and cook 2-3 minutes per side, until the chicken is brown. Lower the heat to medium and cook the chicken for another 2-3 minutes turning once until the chicken is done.

Saute the tomatoes, minced garlic and basil in 2 Tablespoons of oil until the tomatoes are soft.

Spoon the tomato mixture on to the chicken and top with mozzarella and Parmesan cheese.  Broil for until the cheese has melted.

If you like thicker chicken then bake the chicken in a 350 F oven for 15-20 min.

Lemon Butter Chicken

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Lemon Butter Chicken (serves 2)

 I like a lot of lemon in this sauce.  I don't know if capers or shallots are allowed in Phase One or Two so wait until Phase Three to add them.  Capers have a lot of sodium so the less you use the better. Shallots are probably safe since garlic and onion is allowed but why take a chance.

Ingredients:

2 Tablespoons butter
1 Teaspoon olive oil, optional
1/2 to 1 whole lemon juiced
Sea Salt and Pepper to taste
3/4 lb of chicken breast
1Tablespoon Manchego cheese grated
Optional: 1 Tablespoon drained capers and 1/4 cup of shallots.

Method:

Pound the chicken to 1/3 – 1/2 inch thickness. Season both sides of the chicken with salt and pepper.

Heat a medium skillet over medium heat and add the butter and the olive oil.  You're adding the olive oil so the butter wont burn. When butter is close to  is melted raise the heat to medium high.

Once the butter is bubbling, add the chicken and cook 2-3 minutes per side, until the chicken is brown. Lower the heat to medium and cook the chicken for another 2-3 minutes, turning once, until  the chicken is done

If you are adding capers and shallots add them to the pan now and cook them for 30 seconds.  Add lemon juice to the pan and cook for another 30 minutes and then serve with grated cheese over the top.

Italian Herb Chicken with Orange Zest

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Italian Herb Chicken with Orange Zest (serves 2)

Ingredients:

1 Orange, washed
1 Tablespoons Italian Herbs
3/4 lb of chicken breast

Method:

Preheat oven to 350 F.  Remove the orange peel with a grater and set aside.  Sprinkle both sides of the chicken with Italian Herbs and then top with the orange zest and bake for 20 to 25minutes.

Blueberry Pear Chia Compote

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Blueberry Pear Chia Compote (serves 2)

This recipe isn't in the book "The Plan" by Lyn-Genet Recitas, however, I read on the web that it can be used as alternative to the flax granola.

Ingredients:

1 cup blueberries
1 ripe pear, diced
1 1/4 cup So Delicious Coconut Milk
1 teaspoons agave
1 teaspoon Cinnamon
1/2 teaspoon vanilla
Pinch of nutmeg and or cloves
1/2 cup Chia Seeds 

Method:

Add everything except the Chia Seeds to a pan and bring to a boil over a medium heat.  Lower heat and simmer for 20 minutes or until the fruit is soft.  Remove from heat and stir in the Chia seeds. Continue stirring for 2-3 minutes until.  Refrigerate for 4 hours. Serve warm or cold.

Flax Granola

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Flax Granola 

I like to soak my cranberries in the water before soaking the flax seeds overnight but this step isn't necessary and can be skipped.  If you do skip this step you also don't need to warm the water.

Ingredients:

1 1/2 cups whole flax seed
3/4 cup of water
1 teaspoons vanilla
1/2 teaspoon cinnamon
Pinch ground nutmeg or clove (or both)
1/2 cup dried cranberries
1/2 cup almonds raw unsalted almonds (other nuts can be added after they are tested)
1/4 cup raw unsalted sunflower or pumpkin or a mix of both

Method:

Warm the water and soak the cranberries in the water for 30 minutes. Remove the cranberries and refrigerate them.

In a large bowl mix together the water the cranberries soaked in, the flax seeds, vanilla, cinnamon and nutmeg.  Cover the bowl and refrigerate for 8 hours or over night.

The next day heat an oven to 275 degrees F.  Spread the flax seed mixture evenly on to a cookie sheet and bake for 20 minutes.  Using a spatula turn over the flax seeds and break it up into large sections.  Place it back in the oven and let it cook for another 20 minutes.   Turn the granola over again and break it up into smaller pieces. Mix in the soaked cranberries, nuts, and seeds and back for another 10-20 minutes.

Animal Proteins on The Plan

Animal Proteins on The Plan

Portions should be 4 to 6 ounces for women and 6 to 8 ounces for men.  When you're testing a new protein you should start with half the portion size.

Beef

• You should eat it only once every seven days so don't make this your first protien test unless you really like chicken because you will be eating a lot of that.   At a later date test having beef twice in a week
•  All types of beef are allowed, but stay away from marinated meats because the marinates usually have extra sodium.
• Cook fattier meats to medium-rare.  If you like your meat well done choose leaner cuts like Filet Mignon.

Beans

• Eat only once a day
• If you pass the chickpea test try pink or pinto beans next
• Avoid black beans during Phase two and do a "self test" later on.
• Don't do the following food combinations until you test them later on:
• Beans and rice
• Beans and meat

Duck

• Duck is as low as chicken in reactivity so its a good choice

Eggs

• Only once a day
• Eat every other day, later on do a test to eat them daily
• Don't eat them with bread until you've tested this combination
• Hard boiled eggs are the only method of cooking you should stay away from

Fish

• Don't eat on consecutive days.  At a later date test if you can fish two days in a row.
• Don't eat more than once or twice a week.
• Choice wild white fish and wait until later to test tuna, cod, and swordfish.
• Don't eat farm raised fish or Salmon

Lamb

• Eat two to three times a week

Pork

• Eat fresh pork and test smoked/cured meats (like bacon and deli ham) in Phase three
• Highly reactive

Shellfish

• Test scallops first an wait until phase three to test other types of shellfish.

Venison

• Low reactivity
• Don't over cook it, start with it rare to medium and then test well-done in Phase Three.